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Width

by Rhazes
5.0
(1 rating)

Program Description

Home gym / garage gym free weights program Focus: shoulders | back | arms Schedule: upper-lower-rest-push-pull-rest-rest This will allow for an even recovery. This program will make you wide, its strength is in focusing on the muscles that are the most important for looking jacked. Legs are trained intensively once per week. This program doesn't include any of the "big three" lifts since they are not essential for hypertrophy at all, but you can still do them. I just don't like them. You can replace any exercise you want, just keep the movement pattern. For example nordic hamstring curls can be swapped for hamstring curls if you decide to go to a commercial gym once per week.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 16, 2025 09:30
  • Last Edited
    Apr 11, 2025 11:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Upright Row (Barbell)
3
10 reps
-
2C
Neck Extension
3
15 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Pull-Up (Weighted)
3
10 reps
-
5
Seated Overhead Press (Barbell)
3
10 reps
-
6
Pullover (EZ Bar)
2
10 reps
-
7
Meadow Row
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Calf Raise (Leg Press)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Hyperextension
4
10 reps
-
5
Hanging Leg Raise
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl
3
8 reps
-
8
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Nordic Curl
4
10 reps
-
4
Hanging Leg Raise
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Wrist Curls
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Neck Curl
3
15 reps
-
2B
Neck Extension
3
15 reps
-
2C
Upright Row (Barbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Dip (Weighted)
3
10 reps
-
5
Incline Bench Press (Barbell)
3
10 reps
-
6
JM Press
3
10 reps
-
7
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Pullover (EZ Bar)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Hammer Curl
3
8 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
2A
Neck Curl
3 Sets
15 Reps
-
2B
Upright Row (Barbell)
3 Sets
10 Reps
-
2C
Neck Extension
3 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4A
Dip (Weighted)
3 Sets
10 Reps
-
4B
Pull-Up (Weighted)
3 Sets
10 Reps
-
5
Seated Overhead Press (Barbell)
3 Sets
10 Reps
-
6
Pullover (EZ Bar)
2 Sets
10 Reps
-
7
Meadow Row
2 Sets
10 Reps
-
Day 2
1
Box Squat (Barbell)
4 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
3
Nordic Curl
4 Sets
10 Reps
-
4
Hanging Leg Raise
3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
8 Reps
-
7
Wrist Curls
3 Sets
12 Reps
-
Day 3
1
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
2A
Neck Curl
3 Sets
15 Reps
-
2B
Neck Extension
3 Sets
15 Reps
-
2C
Upright Row (Barbell)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Dip (Weighted)
3 Sets
10 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
6
JM Press
3 Sets
10 Reps
-
7
French Press
3 Sets
10 Reps
-
Day 4
1
Power Shrug
3 Sets
10 Reps
-
2
Pull-Up (Weighted)
3 Sets
10 Reps
-
3
Pullover (EZ Bar)
3 Sets
10 Reps
-
4
Meadow Row
3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Hammer Curl
3 Sets
8 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-